Thursday, September 29, 2022

Can You Have Almond Milk On Keto

How Do You Store This Almond Milk

Keto Diet Dairy (Milk, Yogurt & Cheese) Explained By Dr.Berg

I find it easy to store the Almond Milk in these milk jugs, plus they look so cool in my refrigerator. You can use any kind of sealed container to store your almond milk but I like to use glass or porcelain containers best.

I fell in love with a ceramic milk jug that I picked up from an Amish store in Kalona, Iowa. I found a similar one on amazon that would work just as well for storing almond milk. This is a bit smaller so it wont hold a lot of milk but if you decide to double or even triple this recipe, you can use these jugs to store plenty of almond milk.

The best part about using smaller containers is that you can leave the rest sealed until you are ready to use them.

Have you tried this recipe? Let me know your thoughts by leaving a comment below. Dont forget to sign up for the free newsletter and follow along on social media so that you never miss a post again.

Dairy May Worsen Acne And Other Skin Issues

Can dairy cause or worsen acne? In some people, it might. Dairy has been shown to raise levels of insulin-like growth factor 1 , a hormone that increases sebum production and has been found to play a large role in acne.31

Observational studies in children, teens, and young adults suggest that all types of dairy, including cheese and yogurt, may be problematic for those who struggle with acne.32

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Carb Content Of Almond Milk

Almond milk comes in two general varieties unsweetened and sweetened.

While its nutritional content varies by brand and flavor, unsweetened varieties are lower in calories, carbs, and sugar than those that are sweetened. One cup of each provides approximately (

37% of the Daily Value35% of the DV
4% of the DV4% of the DV

Whether almond milk can fit into a keto diet depends on the type and what else youre eating and drinking during the day.

On a standard keto diet, carb intake is typically restricted to just 510% of calories. This means that for a 2,000-calorie diet, carbs would be limited to 2050 grams per day .

Unsweetened almond milk contains just 1.4 grams of carbs per 1 cup , as well as 37% of the DV for calcium and 46% of the DV for vitamin E, making it a good option for a healthy keto diet .

On the other hand, sweetened almond milk is much harder to fit into a keto diet, as it contains 16 grams of carbs and 15 grams of sugar .

Including sweetened varieties will greatly limit your ability to include other nutritious sources of carbs, such as low carb fruits and vegetables, throughout the day.


Unsweetened almond milk contains just 1.4 grams of carbs and is rich in important nutrients when fortified, making it a nutritious, keto-friendly option. In contrast, sweetened almond milk is too high in carbs and sugar to fit into a healthy keto diet.

For example, cows milk is not as keto-friendly due to its relatively high carb content.

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Can You Have Almond Milk On Keto

The good news is you can have almond milk while following a ketogenic diet. The bad news is, you need to stick away from the sweetened and flavored varieties that are most common at restaurants and store shelves.

Unsweetened almond milk is generally safe to drink while following a ketogenic diet.

While you can potentially fit in a small 8 oz. cup of the sweetened variety, it isnt worth it for most people to consume regularly.

Is sweetened almond milk keto friendly? Sweetened almond milk is not keto friendly for most individuals, with the average 8 oz cup containing at least 9 grams of net carbohydrates.

Bear in mind, when I say you can potentially fit in a cup of a sweetened variety, its because you could do so if you wanted to fit it in your daily carbs for the day.

Most people following a ketogenic diet will find themselves staying between 20 and 50 grams of net carbs per day, but likely on the lower end of that scale.

You can look at your net carbs for the day, almost like a budget you get to spend. The more you have, the more flexible you can be with your choices, similar to money.

If your daily carb limit is 20 grams of net carbs, drinking one cup of sweetened almond milk wipes out nearly half of your budget for the day, and thats for the lower sugar varieties.

When Should Almond Milk Be Avoided On A Keto Diet

Pin on Keto Diet Recipes

Unless you have a nut allergy, almond milk is a relatively safe option for the ketogenic diet. However, if youre worried about the carbs in almond milk, hopefully this section will help clear things up.

In a cup of unsweetened almond milk you will consume 35 calories, 1 gram of protein, 2.5 grams of fat, and 2 grams of total carbs. There is no dietary fiber in almond milk, so the net carb count also comes out to 2 grams.

While almond milk does contain some traces of carbs, 2 grams is not enough cause for concern. Therefore, almond milk is perfectly suitable to consume on a low-carb diet.

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What Exactly Is Almond Milk

Milk is milk. Typically, it comes from animals such as cows and goats and is categorized as a dairy product.

Almond milk, in its purest form, is plant-based milk that comes from, youve guessed it, milking almonds!

We can explain when we say milking almonds, we dont mean it quite literally as that would be absurd. What we do mean is, you simply blend almonds and water, then strain the produce to extract the beauty that is almond milk.

Being plant-based, those who are lactose intolerant are able to enjoy the finest glass of almond milk without worrying about the nasty side effects they would usually experience with dairy.

It comes in a variety of flavors such as chocolate, vanilla, and strawberry, or just as regular sweetened or unsweetened versions.

Now, this is very important. Make sure when you do purchase the bottled magic that is almond milk that it is unsweetened.

Many of the almond milk brands that are found in your local markets are full of artificial sugars, and otherwise known as sweetened almond milk.

Sugar-free or unsweetened almond milk will give you the same benefits with little impact on your stage of ketosis. So, you should read the info or ingredients when picking out almond milk, as you dont want to accidentally come out of ketosis!

Is Shelf Stable Almond Milk Low

Im often asked, does almond milk need to be refrigerated? The answer is a resounding yes.

That is unless you buy shelf-stable almond milk in a carton. Once you open that carton it loses its vacuum-packed seal and will need to go right into the refrigerator.

As you may have guessed, Im a huge fan of almond milk.

Im so in love with almonds that I wrote The Gluten-Free Almond Flour Cookbook in 2008.

If youre not as head over heels for almonds as I am then check out my milk substitute recipes for homemade:

When it comes to low-carb, keto milk alternatives the possibilities are seemingly endless.

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Avoid These Types Of Milk On Keto

Heres a rundown of milk to avoid on keto.

  • Cows milk. Even whole cows milk is high in the dairy sugar lactose. Fresh, evaporated, homogenized, and raw cows milk are all high in carbs. Whole and raw milk contain 12 grams of carbs per cup
  • Goats milk. Though its an A2 dairy milk thats more tolerable than A1 dairy for many people, its still too high in carbs to be keto-friendly. One cup contains 11 grams of carbs
  • Oat milk. Made from oats, which are a high-carb grain. Oats also contain a potentially harmful plant toxin called phytic acid. Oatmilk has around 17 grams of carb per cup
  • Rice milk. Rice is another high-carb grain. Rice milk is one of the sweetest milks, with one cup containing 21 grams of carbs
  • Condensed milk is loaded with added sugars. One cup contains a ridiculous 165 grams of net carbs, mostly in the form of refined cane sugar
  • Soy milk. Though unsweetened soy milk contains only 3 grams of carbs per cut, its also high in plant toxins called phytohormones that can negatively affect reproduction and endocrine function

Homemade Almond Milk Ingredients

HOW TO MAKE ALMOND MILK | Homemade KETO Almond Milk | 4 Ingredient Almond Milk

This section explains how to choose the best ingredients for making almond milk, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

  • Almonds Use unsalted, raw almonds. You can also use unsalted almond butter or other unsalted, raw nuts.
  • Water Use cold, filtered water for best results.
  • Sea salt Optional, but just a pinch of sea salt will help to bring out the sweetness.

See the section below on how to make vanilla almond milk, as well as chocolate and hazelnut!

TIP: Unsweetened almond milk doesnt need sweetener, but for flavors, I prefer to add Besti powdered sweetener. Its natural, sugar-free, and dissolves effortlessly in cold liquids, making it an ideal choice for sweetening your nut milk. Some people prefer to add honey or maple syrup, but it would no longer be sugar-free or low carb.

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Sweetened Condensed Milk Substitute For Keto

At around 8 grams of net carbs per tablespoon, sweetened condensed milk is far from being keto-friendly. To find a good substitute that mimics the flavor without the added sugar, your options are much more limited than with evaporated milk.

Your best option is to make it yourself. All youll need is heavy whipping cream, salted butter, allulose, and granulated erythritol to make a high-fat, sugar-free substitute that mimics every aspect of the original product. To get started, check out our sweetened condensed milk recipe page.

Hemp Milk Which Comes From Blending Hemp Seeds And Water

This is another alternative you can use.

One serving has around 101 calories and 6.2 grams of net carbs.

The unsweetened variety, on the other hand, has a net carb of 0g. Hemp milk is somewhat creamy, similar to that coming from a cow, but it has a very nutty taste which takes a little bit of getting used to.

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Some Dairy Products Can Raise Insulin Levels

Of the three macronutrients protein, carbs, and fat carbs have been shown to raise blood sugar levels the most, by far.22 And when blood sugar goes up, it triggers your pancreas to release insulin.

Since lactose breaks down to glucose during digestion, consuming high-lactose dairy products can raise both blood sugar and insulin levels.

So if your goals include keeping insulin levels low, its likely best to steer clear of milk, flavored yogurt, and other types of high-lactose dairy.

However, even some keto-friendly dairy foods, such as cheese, also raise insulin levels somewhat. In this case, its not the carbs but the protein or more specifically, amino acids that cause insulin to rise.

Why does this happen? During digestion, protein is broken down into individual amino acids, which are absorbed into your bloodstream. This prompts your pancreas to release insulin, which helps the amino acids get into your muscles.

In fact, this happens with all protein foods, although to a greater extent with some than others. For instance, hard cheese raises insulin more than eggs but less than fish and beef. Yet all four of these protein foods raise insulin far less than carb-containing foods.23

Additionally, the whey protein in dairy is absorbed more rapidly than the casein.24 Therefore, consuming whey-containing dairy products may raise blood insulin levels more quickly than fermented dairy products that no longer contain whey.25

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How Many Grams Of Carbs Are In A Cup Of Almond Milk

Can You Have Almond Milk On Keto?

Keto dieters can expect about 1.4 grams of carbs per serving size which is one cup of Almond Milk. This keto-friendly alternative is a good choice for those counting net carbs because it contains less than 1 gram of net carbs. That is much better than regular milk and its nice to have a keto-friendly alternative for pouring into coffee or making protein shakes when counting grams of net carbs.

Cows milk comes in at about 12 grams of carbohydrates for one cup of whole milk which is unacceptable for those counting their carb intake.

Plus, cows milk contains lactose which is a naturally occurring sugar.

If you are watching your carb intake or just want a healthy homemade alternative to storebought varieties, this is the recipe for you.

When making almond milk keto-friendly, you control what goes into your recipe. There is no need to add a bunch of artificial ingredients or flavorings, this recipe is delicious just the way it is and healthy too!

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Milk To Avoid On Keto

Unfortunately, on the keto diet there are some milk alternatives that need to be bypassed. Any milks made with carb-based ingredients like oat or rice are a no-go.

Heres why.

Case in point: one cup of unsweetened rice milk contains 22 grams of carbs, of which 12.7g of that is sugar and a mere 0.72g is fiber, leaving you with a net 21 grams of carbs. Unsweetened oat milk is slightly better with one cup providing around 12g net carbs.

And what about unsweetened soy milk? Even thats a bit of a gray area. While the nutritional profile of soy milk is similar to that of dairy, there are often concerns over soy milk with respect to GMOs and phytoestrogens.

Well talk more about this later on.

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Making Your Own Almond Milk

If youre not a fan of store-bought almond milk, you can also make it yourself at home.

This option is ideal if you want to avoid all the extra nonsense in most commercial brands. However, even though making almond milk doesnt take very long, it does require three ingredients and some time.

If you dont have time to make some from scratch, you can always reach for something already made.

Almond milk is simple and easy to prepare if you have a high-speed blender like a Vitamix or Blendtec.

To create homemade almond milk, put 1 cup of almonds , 3 cups of filtered water, and a pinch of salt into your blender.

Once the ingredients are mixed, pour the contents through a fine-mesh strainer to separate the pulp from the liquid.

Is Oat Milk Healthy

Rice Milk vs. Almond Milk on Keto รข Dr.Berg

Oat milk has numerous nutritional benefits. It is rich in a unique type of insoluble fiber, called beta-glucan which has many health benefits. Some of them include helping to lower bad blood cholesterol, improving immune system function and lowering appetite.

It is also rich in protein- with 4 grams per 240 ml or 8 Oz.

Oat milk is also naturally rich in vitamin B12, riboflavin , calcium, and phosphorus.

The B vitamins in oat milk, which are vitamin B12 and B2, have numerous health benefits. Some of which include elevation of mood, combating oxidative stress, as well as bettering the health of hair, nails, and skin. These vitamins are also very important for the correct function of the nervous system.

Because it is separated from the actual oat seeds, plain oat milk is not as nutritious as the whole oats. That is why some brands are adding additional micronutrients such as iron, calcium, potassium, and vitamins A and vitamin D to enrich the oat milk even more.

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Are Chai Tea Lattes Keto

Usually, chai tea lattes are not keto-friendly. While making your own with espresso, brewed chai tea bags, and steamed unsweetened almond milk with a little stevia to sweeten it would be keto-approved, most coffee shops use a premade chai latte mix that contains large amounts of sugar and carbs.

And yes, that includes the chai lattes at Starbucks. So how do you get a chai tea latte that is keto-friendly when ordering at a coffee shop?

Ask for 2 bags of chai tea bags steeped in 8 oz. of hot water. Then ask for 1 or 2 espresso shots and your choice of steamed milk that is keto-friendly like unsweetened almond or heavy cream.

It is best to use unsweetened almond milk or coconut milk to get the creamy feel in the latte. Just be aware that coconut milk does have twice the carbs of almond.

Steamed heavy cream diluted with water works well too. Unsweetened, as the name implies, means no sugar added, so thats a must for your keto plan.

These are the best options for any coffee drink while on the Keto diet. You can also add some spices to a plain latte like cinnamon and ginger to help simulate a chai tea.

The good thing about chai lattes is that it also comes with health benefits that are a boost to your ketosis diet. In fact, Healthline noted chai may lower blood pressure, and have a positive impact on cholesterol.

Just like espresso, chai not only contains caffeine, but also nutrients, and antioxidants.

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